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How To Lose Weight In 4 Weeks: Indian Weight Loss Diet Chart

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Losing weight requires a commitment in the form of choosing a healthy diet. Indian weight loss diet includes foods like paneer (cottage cheese), cabbage, upma, poha and pulses. Find in this article some of the most effective tips to help you drop the unwanted kilos in less than four weeks.

Setting a deadline to achieve your body goal is a good start if you are planning to lose some weight. There are plenty of people who are trying to lose weight, they try absolutely absurd workout programs that require tons of specialized equipment or additional workout, only to give up months later because it is too difficult to keep pace. Setting a timeframe can become a healthy habit while seeing the results of your daily efforts without feeling extremely deprived. Factors such as lifestyle and changing your eating habits can determine how much weight one can drop in four weeks. However, it is important to keep in mind that women should not drop their body fat percentage below 18% because it can affect fertility, hormone production and regular cycles in the future. Check out these healthy weight loss tips mentioned below and achieve your weight loss goals in a time period of 4 weeks. You can utilize these foods on a daily basis and boost the speed of your weight loss.

Indian weight loss food

Indian Weight Loss Diet Chart

In India, there is a range of healthy foods, which is useful for weight loss. Here is a chart of the Indian Weight Loss Diet, which will help you to lose weight and maintain it in the long term.

Day

BreakfastMid-MorningLunchSnacks

Dinner

Sunday

1 Paneer sandwich / Egg toast, Milk2 fruits like apples, oranges2 chapatti, bowl of veggies – broccoli, carrot, cucumberAlmonds, protein drinks or bowl of sprouts

1 chapatti, small bowl of veggies or salad, milk

Monday

Medium sized bowl of Poha, milk1 glass of Coconut juice along with malai2 chapatti, dal and saladGreen tea, apple

1 bowl of upma, milk

Tuesday

1 bowl of veggies, 1 small bowl of poha1 mosambi, (sweet lime) walnuts1 bowl of rice, 1 bowl of cabbage veggie1 orange, sprouts

1 bowl of mixed vegetable/ 1 small fish with red rice

Wednesday

1 bowl of upma/ egg toast, low fat curd1 glass of coconut juice2 chapatti, 1 medium sized fish/1 medium bowl of poha1 cup of well brewed Green tea, 1 apple

1 chapatti, 1 small bowl of boiled vegetables

Thursday

1 paneer sandwich, milk1 glass of whey protein drink1 bowl of rice, 1 bowl of boiled veggies like broccoliPeanut chikki, 1 small glass of vegetable juice

1 small bowl of brown rice, 1 small bowl of boiled broccoli

Friday

2 boiled eggs, milk, almonds1 apple with green tea1 vegetable egg omelet with 2 chapattiGreen tea, 1 pear fruit

1 small bowl of upma, milk

Saturday

2 methi parantha, low fat curd1 pears fruit with 1 small glass of protein drink1 bowl of brown rice with 1 bowl of boiled broccoli1 Apple, almonds

1 chapatti, 1 bowl of mixed vegetable

The Indian weight loss diet chart can be a part of your daily routine. Drinking water can also make you burn more calories, which is known as resting energy expenditure. Drinking at least 0.5 liters (17 oz) of water everyday results in an extra 23 calories burned. On a yearly basis, roughly 17,000 calories that are over 2 kg of fat are burned. So, be sure to drink at least 3 liters of water every day for faster and more effective results.

weight loss tips

Avoid sticking to a single diet plan; if possible try to change the menu once in two days. This will help you to explore those food items, which are working for your weight loss and health improvement plan.

Weight Loss Tips

Some of the healthy weight loss tips, which you can include in your daily routine, are as follows:

1. Stick to your daily routine

There are many people who reject their daily routines because of their busy schedules or they would rather be adventurous, go with the flow, and keep their schedules open-ended. They fail to understand the importance of keeping a routine: It can improve their health, productivity and overall well-being. Making lifestyle choices and adapting changes that support weight loss a part of the daily routine helps one stick with it until they reach their target. Talk to a doctor before starting a new diet plan. The most important thing is to keep yourself self-motivating from time to time, to successfully reap the benefits of your healthy routine in the future.

2. Drink Green Tea

Green tea has many benefits; it is not only the healthiest beverage but also one of the best drinks for weight loss. Green tea contains caffeine, powerful antioxidants known as catechins, which can speed up fat burning. Green tea not only increases fat burning, but it also boosts the metabolic rate, lower the risk of cancer, lowers the risk of infection, lowers the risk of being obese and improves blood circulation.

drink green tea

3. Eat more fruits and vegetables

Vegetables and fruits are a rich source of vitamins, antioxidants, protein and fiber, they make a perfect diet for weight loss. Fruits and vegetables contain high water content, they help us manage our weight naturally, improve our metabolism and subsequently burn belly fat.

Fruits and vegetables

Some of the best fruits and vegetable that one should include in their diet to lose weight are:

1. Leafy green vegetables like spinach, lettuce, kale are filled with vitamins and antioxidants. Including leafy vegetables as part of your diet helps in fat burning and boosts your energy levels.

2. Mushrooms are known to boost weight loss and fat burn by regulating the amount of glucose present in the blood. 

3. Cauliflower and broccoli contain high-quality fiber; they are a rich source of health -boosting minerals and vitamins. Broccoli contains phytochemicals, whereas cauliflower contains phytonutrient sulforaphane, folate and vitamin C that boost fat burning process in the body. Both broccoli and cauliflower are filling, nutritious and helps fight bloating. 

4. Apples are very low in calories; they are one of the best fruit rich in fiber and antioxidants. Apple has a number of health benefits like:

  • Lowering the weight
  • Reducing the risk of cancer risk 
  • Improving skin complexion
  • Promote heart health 
  • Raise the energy level of the body
  • Lowering the risk of diabetes
  • Help fight asthma

Thus, one should always stick to those diet plans that prove to be beneficial for them. It is definitely possible to lose weight in a time period of four weeks if you are cautious about your lifestyle and food habits.

Follow Elawoman blog for more updates and information. If you are looking for the best gynecologist in Delhi, elawoman.com can help you in your search. Feel free to call on the given number for any inquiry or advice on infertility treatments: +917899912611.

Dr. Aanchal Agarwal

About The Author

Obstetrician Dr. Aanchal Agarwal
Delhi

Dr. Aanchal Agarwal is an infertility specialist and gynecologist who has graduated MBBS from University of Delhi in 2001 and then pursued DGO from University of Delhi in 2004. Dr. Aanchal specializes in treating patients with IVF, IUI, High-risk pregnancy care and Normal vaginal delivery procedures. Dr. Aanchal Agarwal is at present practicing at BLK Super Speciality Hospital, Pusa Road, Delhi. You can find more information on elawoman.com

5 Comments

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Natasha Jadon

My day is full of physical and mental work and I have hypothyroid too which does not let me lose weight. What shall I eat which could help me reduce weight without making me feel week?

Nov. 10, 2018, 6:30 p.m. 5.0

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Jayanti Verma

Have lukewarm water with lemon and turmeric every morning. They are best for weight loss and purify blood as turmeric has anti-inflammatory properties.

Oct. 12, 2018, 9:12 p.m. 5.0

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Ritika Sawhney

Oh, thank you so much! How desperate I was to get an Indian weight loss diet.

June 4, 2018, 4:50 p.m. 5.0

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Mohan Ramchandra Patil

I can lose in 2 weeks also.

May 1, 2018, 3:42 p.m. 4.5

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Nupur Tewatia

Followed the listed diet plan for a week and I lost 5 kgs. I think I can do better in the upcoming week.

April 30, 2018, 11:59 a.m. 5.0

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